The Blob Lift Challenge is a grip strength challenge that tests an athlete’s ability to lift a cut-off half of a dumbbell head—commonly referred to as “The Blob.” This challenge is a raw measure of thumb and open-hand grip strength, demanding both brute force and fine motor control. No straps, no tricks—just pure grip power.
Athletes must lift the Blob to full lockout and hold it under control before lowering it back down. The event is scored based on the heaviest Blob successfully lifted.
Equipment & Setup
Blob Specifications
- The standard Blob used in competition is one-half the 100-lb York dumbbell (Pre USA Stamp).
- The actual weight of blob varies from 49 pounds to 51 pounds.
- The surface must remain unaltered—no added grip modifications or coatings.
- Blobs of different weights may be used for scaled divisions.
Blob Lift Challenge Scaling System for Divisions/Weight Classes
| Division | Weight Class | Blob Weight |
|---|---|---|
| Teen (13-16, 17-19) | 123 & Under | 20 lbs |
| 124 – 148 | 25 lbs | |
| 149+ | 30 lbs | |
| Junior (20-23) | 123 & Under | 25 lbs |
| 124 – 165 | 30 lbs | |
| 166+ | 40 lbs | |
| Open (Any Age) | 123 & Under | 30 lbs |
| 124 – 181 | 40 lbs | |
| 182+ | 50 lbs | |
| Sub Masters (35-39) | 123 & Under | 30 lbs |
| 124 – 165 | 40 lbs | |
| 166+ | 50 lbs | |
| Masters (40-49) | 123 & Under | 30 lbs |
| 124 – 181 | 40 lbs | |
| 182+ | 50 lbs | |
| Masters (50-59) | 123 & Under | 30 lbs |
| 124 – 165 | 40 lbs | |
| 166+ | 50 lbs | |
| Masters (60-69) | 123 & Under | 25 lbs |
| 124 – 165 | 30 lbs | |
| 166+ | 40 lbs | |
| Wheelchair Division | All Weight Classes | 30 lbs |
| Wounded Warrior Adaptive | All Weight Classes | 30 lbs |
Competition Format & Scoring
Lift Execution & Judging Standards
- The athlete must lift the Blob off the ground and reach full lockout with control for 2 seconds.
- The Blob must remain parallel to the ground—no tilting or balancing against the body.
- The lift is complete when the judge signals that full control has been achieved.
- The Blob must be lowered under control—no dropping allowed.
Equipment Rules & Fair Play
✅ Allowed:
- Chalk (liquid or powder).
- Wrist wraps (must not assist grip).
- Weightlifting belt.
🚫 Not Allowed:
- Lifting straps, hooks, or gloves.
- Tacky, adhesives, or grip-enhancing substances.
- Bracing the Blob against the body or any external object.
Training Considerations for Competitors
- Thumb and finger strength are key—train with thick-bar holds and pinching exercises.
- Hand expansion work can improve grip integrity for heavier Blobs.
- Practice lifting the Blob with control—rushing the lift often leads to grip failure.
- Gradually increase weight by starting with smaller Blobs or weighted plates.
Final Thoughts
The Blob Lift Challenge is a true test of grip dominance, demanding elite thumb and open-hand strength. This is one of the hardest grip feats to master—if you can lift The Blob, you’ve got serious grip power
